F3 Knoxville

Category: JUCO

Perspective

THE SCENE:
An F3 haiku:
Breezy mid 60s
Crescent moon floating in ink
Impending beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
15X TN Rocking Chairs IC
10x Travoltas IC each side
15x LBAC IC (fwd and back)
15x Tempo Squats

THA-THANG:
Mosey to the long parking lot for a game of Memory
It’s been a lazy Q month for me.
4th time this month with this same Q at different AOs, and nobody’s repeated it but me! About time to burn the cardboard…
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running to the far end of the parking lot and back.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Managed to run out of time without ever seeing the burpees! Hit every other card at least once.

MARY:
Just barely made it back to the AO in time, so no Mary today.
COUNT-OFF & NAME-O-RAMA
7 PAX today
CIRCLE OF TRUST/BOM:
Today’s word is “Perspective”.
During the beatdown, we bear-crawled along the same path that we ran to get to the end of the parking lot. When you’re just standing around, that light pole doesn’t look too far away. When you’re looking back between your feet, bear-crawling backwards, it looks like a lot farther. Conversely, that same distance looks like pretty much nothing at all when you’re finishing up running the full length of the parking lot.

Sometimes in your life you may feel like you’re in that reverse bear-crawl… Where you’re headed seems so far away and you’re moving backward to boot. In those times, remember that God has things under control, and his perspective is so much better. Just stay obedient, keep your eyes on Him, and He will take care of your journey.
MOLESKIN:
The good thing about Monkey Humpers is that the posture required basically prevents eye contact.
ANNOUNCEMENTS:
Hardship Hill! Sign up! Volunteer!

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.

Journey Up JUCOmanjaro

THE SCENE: 56°F, mostly clear, about half of a moon shining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Burpees x10 (OYO)

THA-THANG:

Mosey across Hardin Valley Rd to the base of the ridge.

Run up the ridge, stopping at each of the 4 cones along the way.

At each cone, do:

  • 10 Mountain Climbers
  • 10 Derkins
  • 20 LBCs (feet up hill)

At the top of the ridge, do 4 corners:

  • Squats x20, bear crawl to next cone
  • Flutter Kicks x20, lunge to next cone
  • Dry Docks x20, bear crawl to next cone
  • American Hammers x20, lunge to next cone

Rinse and repeat, AMRAP

Mosey down the ridge

MARY:

  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)

CIRCLE OF TRUST/BOM:

Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

http://bible.com/59/php.4.6.esv

MOLESKIN:

I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!

Over The Hill

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 40
  • Stretch OYO

 

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road.  5 cones set up at the top of the hill.  Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

  • Cone 5:  40 Burpee
  • Cone 4:  40 Hello Dolly
  • Cone 3:  40 Squat Jumps
  • Cone 2:  40 Carolina Dry Docks
  • Cone 1:  40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style.  Run forward down the hill 2 cones, then bernie sanders back up 1 cone.  Rinse & Repeat until all the way down.

MARY:

  • LBC x 40
  • Mountain Climbers x 40
  • ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ?  While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ.   Are you routinely praying on behalf of others?   Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes!  F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th.  Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen